Well, I hate to say it but I think the results are already in: my back isn’t healed. Despite being sore from all the stretching I did while building my deck, my back felt normal after a week away from the gym. One squat workout and all the pain and stiffness is back. I think I’m in good enough shape to do single leg work while holding dumbbells so I guess I’ll try that.
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6.4.25 Krypteia C1 W1 D2
Bench
So this has been going great using the step progression I shared previously, so I decided to keep it.
135 x 8
170 x 5
205 x 3
240 x 1
265 x 3
Was supposed to do 5s PRO followed by FSL for the circuit. My prescribed weight in my spreadsheet was 150. I opted for 205.
5 Rounds
- DB Squat: 60 x 10 (held under chin for first set but it bothered my back. Held low between my legs for the final four sets.)
- Wide Grip Cable Row: 160 x 10
- Bench: 205 x 5
Sled
Push 25m down / 25m back x 3
Edit to add times
- Set 1: 1:01, rest 0:55
- Set 2: 1:03, rest 1:21
- Set 3: 1:02, done
Still enjoying this. It’s somehow enjoyable and awful at the same time.
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No training today, but my lower back still hurts. The tightness is pulling things out of assignment and it’s tough to get them back in place.
I had a thought as I walked up the stairs to the third floor of the Y yesterday. The thought was that I felt good. My legs felt good. My body felt pretty good (no pain in my back at that moment). How did I achieve that? By not training. I think that’s worth thinking about. I train to be big and strong but my body is sore or in pain almost every day. This is just a reminder that time can’t be ignored and I need to re-evaluate my goals and purpose.
Fortunately I think my current program is good for me. I like having a main lift and then running the rest as a circuit. Finish with the sled and I feel good. It’s really not a ton of work when I look at it, and I think that’s a good thing.
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Maybe give yourself a period of just running machine based bodybuilding style training? Give the joints and tendons a break?
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I really think it boils down to two or three movements that tax my lower back the most: squat, deadlift, and cleans.
Cleans probably tax it the least unless I really load up some clean pulls.
I can’t ignore my lower back and avoid using it. I think that would be a recipe for disaster in a different way. My back is already cranky so I’m going to try some light hang clean pulls today. I might even use the safety bars so I don’t have to fully absorb the descent. I’m curious to see if it feels worse or the same tomorrow. I’m hoping it gets no worse. If I had to select one lift for the rest of my training life, it would be a clean variation.
I paused while writing this to look back at my posts from the start of the year when I committed to CF style training. As I thought, my back was an issue then, too. It wasn’t bad, but I decided to give it some love by chilling out on the traditional stuff. The workouts could really suck, but I don’t recall feeling awful or beat up. I felt like peak strength took a hit because the programming was too random and mixed volume and loads. Front rack stuff bothers me now (since my goof back in April) but I was fine with it during that training phase and they used a lot of it.
I’m just here trying to sort out the future of my training. I’ve ignored my body in favor of my ego for quite awhile. You know, I think I could continue as usual if my gym would just get me a belt squat!
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You can jerry rig one with a squat rack and dip belt or landmine.
I feel seen.
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I’ve built a couple and it just never does the trick. Mostly I feel like I can’t get a sufficient load on them and still get into position.
Why does it always seem easier or appealing to return to barbell lifts? It might be time to become a bench specialist! 
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6.6.25 Krypteia C1 W1 D3
I’m not sure if I’m going to be able to call this any sort of program since I keep dropping lifts that are the cornerstone of Wendler programming.
Hang Clean Pull (bar resting on rack)
135 x 5
165 x 5
190 x 5 
215 x 5 
emojis indicate that my back said this isn’t going to work. Light weights feel okay, but I still had to think about it during every rep.
Hanging Knee Raise
4 x 10
5 Rounds for Time (but I didn’t actually time it)
- DB Incline: 60 x 10
- Incline DB Row: 70 x 10
- Hang Clean Pull: 165 x 5
Sled
- Push 25m down / 25m back (0:59, rest 1:15)
- Push 25m down / 25m back (1:09, rest 1:23)
- Pull 25m down / 25m back (1:33, rest 1:12)
- Pull 25m down / 25m back (1:28, done)
Pulling the sled is slower but feels easier. It’s tough to really get into it and drive off each leg since it’s mostly extension at the knee joint. But the end result is that my knees are feeling stronger and I have less or often no pain when using the stairs now!
Now I need to figure out how to rebuild this program since two of three main lifts are out.
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6.8.25 Krypteia - esque Workout?
SL Leg Press
90 x 10
180 x 5
205 x 5
230 x 5
250 x 5
Took a bit to feel this out.
5 Rounds
- SL Leg Press: 270 x 10
- Seated DB OHP: 50 x 10
- Chin-Up: BW x 8
And that’s it.
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6.10.25 W2 D2 of Krypteia Minus the main lifts?
Bench
(still following my step progression instead of 5/3/1)
135 x 8
170 x 5
205 x 3
240 x 1
270 x 2
5 RFT (but didn’t time it)
- Machine Underhand Row: 195 x 10
- Squat Jumps: BW x 5
- Bench: 205 x 5
- Squat Jumps: BW x 5
I actually just did 10 jumps after bench on round one, but decided to split it into two sets of five so I could focus on quality and form.
Sled - Push
Tank M4, Level 3
25m down, 25m back
1: 1:05, rest 2:03
2: 1:09, rest 1:14
3: 1:13, rest 1:35
4: 1:10, done
While I don’t exactly enjoy every moment of the circuits, I like what they do. My HR is up so I’m getting some conditioning work, but I’m able to use decent loads so I’m also getting my lifting needs covered. It’s challenging and doesn’t waste time. Perfect for my current needs and commitment.
I completed the step for a 300 lb bench today. I’m supposed to max out next, so we’ll see. The plan is to test my max and then resume the step progression back at week one which is 10, 8, 6, 4, 2 reps. The difference is that I’ll probably be 5-10 steps ahead of where I started the last progression.
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@Frank_C nice to see you around man
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Thanks, @whang!
I had to take a break as part of my journey to rearrange the priorities in my life. Training and food used to be at the forefront all the time. I spent hours on here and nearly every decision I made in terms of my life activities and schedule were dictated by training.
“If I do this, then I won’t be able to do my workout.” or “If I do this, then I have to do this session this day, and this session at this time.”
I have to say it became unhealthy. I used to think I could achieve about 85% of my natural potential without going to a dark and obsessive place. But the place I went was still kind of obsessive. I think I can still achieve 80-85% of my potential by training hard when I train, but not worrying too much about it. I’m officially in my 40s and longevity becomes more noticeable every day. I used to have nagging pains and think “I can’t wait for this to go away so I can do (insert lift here) again.” That lift was usually what caused the issue in the first place. I recently started thinking more along the lines of “I can’t wait for this problem to go away. Also, how can I avoid experiencing it again in the future?”
I’m still trying to find the answers to that last question, but that’s life in the weight room! On the plus side, I find myself in a position to focus on only bench press in regards to the big lifts. I gotta say, it’s going pretty good and I’m enjoying it. I think I hit 235 for 3 reps early in the year during a workout that required me to work up to a 3RM. I was sad. I hit 270 for 2 a couple days ago and probably had a third if I wanted to grind. So I can say at least one thing is going well!
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6.12.25 W2 D3
RFESS
used the plate loaded Hammer Strength thing with two sets of handles. Looks like it’s supposed to be a deadlift setup.
85 x 5 ea
105 x 5
135 x 5
5 RFT
- DB Incline: 60, 65, 70, 70, 70 x 10
- Incline DB Row: 70 x 10
- RFESS: BW round 1, then one 40 lb DB for rounds 2-5
Sled
Pull 25m: 0:38, rest 0:07 to take off belt and prepare to push
Push 25m: 0:32, rest 0:16
Pull 25m: 0:43, rest 0:08
Push 25m: 0:32, rest 0:57
Pull 25m: 0:38, rest 0:7
Push 25m: 0:31, rest 0:31
Pull 25m: 0:41, rest 0:09
Push 25m: 0:32, rest 0:39
Pull 25m: 0:37, rest 0:08
Push 25m: 0:29
Total time was 9:05 for five round trips. Switching between pulling and pushing is easier than just pushing so I added a round. My four round trips of pushing on Tuesday took 9:31 for reference. Haven’t decided if I want to approach this with a set number of trips and go as fast as possible or set a timer and see how much ground I can cover.
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I’ve done both way, and they’re equally horrible.
But I’ve found the sled to be transformative, so definitely worth it.
Keep up the good work!
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Man, I’m loving the sled! It has a great conditioning effect and it’s right in my wheelhouse - suffer for a short period and recover. It’s also helping with my knee pain. The pulling is great for patellar tendon issues. I’ve subluxed both patellas. I had surgery on the left but not the right. The right has crepitus and sounds awful. It also likes to give me that awesome knife-to-the-kneecap sensation. The sled helps.
Another thing worth noting is that my morning resting heart rate is in the 40s and 50s. I just checked my Garmin and my 7 day average is 51bpm. In the past, I’ve had to hit the elliptical at last twice a week for decent 20 minute sessions or run regularly. I’ve gotten there with 2-3 sled workouts per week that take less than 10 minutes.
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Oh dang, sounds like a little too obsesive with the gym. Hope you’re able to find a really good balance these days.
Dang…I’m 33 now. Any tips to make lifting in my 40s better? Anything you wish you did in your 30s to prepare for 40s?
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Hmmm… I can’t say I have any regrets with anything other than maybe ignoring my back these last few years. It bugs me but I could keep deadlifting and squatting with nothing more than stiffness the following days. Now I’m trying to work around that and it’s a annoying… And I’m still stiff after leg day even though there’s very little load placed on my lower back. The best I’ve felt in awhile was during my week off while I built my deck and I spent a lot of time bending over while I set up my posts and deck blocks. I think the key was the stretching I was doing unintentionally. I need to do more of that.
6.15.25 W3 D1
Took this weekend off from my police job for Father’s Day and next weekend because it’s our wedding anniversary.
Leg Press
360 x 20
450 x 10
540 x 10
630 x 10
5 RFT
- Chin-Up: BW x 8
- Seated DB OHP: 50 x 10
- Leg Press: 720 x 5
Forgot to mention this took about 15 minutes. I still haven’t timed these separately but I checked my watch today. 15 sets in 15 minutes is a good way to keep sessions short.
Finish with stretching and 2x15 on the 45 degree back extension. Currently typing this while trying not to puke. My wife made brunch so I ate around noon (it’s after 3 now). Unfortunately, I don’t do well with high intensity training and food in my stomach. This is why I like training hungry.
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6.17.25 W3 D2 of Whatever This Is…
Bench
max day according to my progression chart
135 x 10
170 x 6
205 x 4
245 x 1
275 x 1 slow…not feeling great.
290 x 1 moved surprisingly well
300 x 1 first time hitting 300 since 2018
205 x 5 x 5
Lying Leg Raise
4 x 10 sprinkled in with bench
No circuit today. I wasn’t going to train so I ate lunch. I felt like doing something, but didn’t particularly care for the way I felt Sunday, so I decided to lift at a more traditional pace instead of doing a circuit.
Rev Fly Machine
130 x 15, 13, 12, 10
Smith Machine Shrugs
single-arm 105 x 15 + 15 sec stretch
single-arm 125 x 10
both 125 x 20 with stretch before and after
Sled
10 x 25m for time - 9:12
- 1: 0:23, rest 0:14
- 2: 0:25, rest 0:41
- 3: 0:27, rest 0:34
- 4: 0:25, rest 0:44
- 5: 0:28, rest 0:35
- 6: 0:27, rest 0:27
- 7: 0:27, rest 0:34
- 8: 0:25, rest 0:28
- 9: 0:28, rest 0:23
- 10: 0:30, done
Felt pretty good after this. No pukes or feelings of pukes which is always a win. Pretty good day: 300 lb bench and good conditioning. Hard to beat that at age 40.
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Hard to beat at any age!
Nice work.
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